Recap on Cholesterol, Recommendation, and Cholesterol Content in Our "Common" Food

Recap on Cholesterol: 

Cholesterol - a lipid produced by the liver

Function:
1. build and maintain cell membranes
2. determine the molecules that can pass into the cell
3. involve in the production of hormones
4. aid in the bile production
5. convert sunshine to vit D
6. important for the metabolism of fat soluble vitamins (ADEK)
7. insulate nerve fibers


Category of Cholesterol Level in Blood:

• Desirable: <200mg/dL
• Borderline high: 200 - 239 mg/dL
• High : >239mg/dL

• Optimum: <5mmol/L
• Midly high: 5-6.4mmol/L
• Moderately high: 6.5-7.8mmol/L
• Very high: >7.8mmol/L

Danger of high Cholesterol: 

• Atherosclerosis - narrowing of the arteries.
• Higher coronary heart disease risk - an abnormality of the arteries that supply blood and oxygen to the heart.
• Heart attack - occurs when the supply of blood and oxygen to an area of heart muscle is blocked, usually by a clot in a coronary artery. This causes your heart muscle to die.
• Angina - chest pain or discomfort that occurs when your heart muscle does not get enough blood.
• Other cardiovascular conditions - diseases of the heart and blood vessels.
• Stroke and mini-stroke - occurs when a blood clot blocks an artery or vein, interrupting the flow to an area of the brain. Can also occur when a blood vessel breaks. Brain cells begin to die.(http://www.medicalnewstoday.com/articles/9152.php)

Recommendation:
National Cholesterol Education program (NCEP):  <200mg/day
However, our liver is capable of making all the cholesterol needed to meet our daily requirement. Hence, we don't really need to get cholesterol from our diet. (http://cholesterol.about.com/od/aboutcholesterol/a/howmuch.htm)

Cholesterol Content in Our "Common" Food:
Today, I brought my mom to Gribbles to some blood test. And, I found a list of food with their cholesterol content, which I think can be served as a guide for us in food selection/diet formulation:

Tofu as our source calcium

We all know that dairy products contain calcium for our bone (growth), muscle contraction, etc....

Another source of calcium that is Sardine .. because the processed sardine in the tin contained bone that can become our source of calcium.

It was a surprise for me when the books/articles recommend Tofu as a source of calcium...

This really intrigued me for a long time ...because I couldn't understand the logic behind it - how can the soya product become a main source of calcium?....  until a few days ago, when I read the book - "You're What You Eat..." by Chia Joo Suan ...

She explained that in the process of making tofu, or the "cheese of Asia", the shi gao (that is gypsum/CALCIUM SULPHATE) was added to coagulate the soya drink....

So, the source of Calcium from tofu comes from the addition of calcium sulphate....

mystery solved ...

Food Without Cholesterol??

When I browsed The Star Online, I found an interesting thing:

"Does palm oil contains cholesterol?"

And, the answer is definitely "NO" .. and I'm correct.

Why does palm oil, being a vegetable oil, is cholesterol-free?

Based on what I learned in school, all the non-animal origin food, is cholesterol-free. In other words, only animal products, or any food that has animal products as at least one of its ingredients, contains cholesterol.

Next time, try to check the ingredients on packing/labeling of the cookies (or any other food product) that are  labeled as "cholesterol free". You will discover that those food do not use any ingredient of animal-origin.

Lofthouse's Fisherman's Friend Sugar Free mandarin & Ginger Lozenges

I have been suffering from a sore throat for a few days. And, it's getting worst. This morning, while I was at the grocery store nearby my house looking cookies, I saw the LoftHouse's Frisherman's Friend products displayed at the shelf with a variety of flavors. I chose the one with Sugar Free mandarin & Ginger Lozenges:

This was what I saw at the back of the package:

Its function: 

"Sugar Free Mandarin and Ginger Lozenges refreshes breath, helps soothe the throat and provides symtomatic relief of cough and nasal congestion due to colds"

The active ingredient for it: Menthol. Let's examine the role of Menthol in the food. Menthol, which has its uses mostly related to its stimulation of skin's cold receptors, produces a cooling effect while inhaled or applied to the skin (sensation). Because of it, it has been used in products meant to relieve skin irritation, sore throat, or nasal congestion. It might be used to treat sunburn, fever, or muscle aches. It may be prescribed for nausea, diarrhea, indigestion, headache, cold, or sore throat. Common products containing menthol are toothpaste, cough drops, lip balm, mouthwash, gum, and cigarettes.

Reminder:

It also contains Sorbitol. The label added that excessive consumption may induce a laxative effect! I have 6 lozenges/tablets of it yesterday. And, it cost me a paintball game as I lost my concentration due to stomach pain... 

Ingredient list

I have not tried OREO cookies with peanut butter and chocolate creme. So, I bought myself a pack of OREO cookies. I will share with you how to read the ingredient list based on the OREO cookies that I bought. Although I used OREO as my example, the same principle applied to all other processed food.




Below is the ingredient list published on the back of the OREO:

Since it is the manufacturer's trade secret, we will not be given the exact amount of each ingredient on the list. However, we can have a general picture of the ingredient make-up of the OREO.


1. The ingredients are listed based on the amount of each of them used: from the most to the least.
The  a piece OREO cookies contains mostly wheat flour (use the most), followed by sugar; then, vegetable oil, peanut butter, cocoa powder, corn starch, high fructose syrup, whey powder, salt, leavening, emulsifier, and lastly vanilla flavor (use the least). Again, the exact percentage of each ingredient or the exact formula remains unknown because it is the KRAFT's super guarded secret (the company will go out of business if the formula is made known to public)


2. The manufacturer also lists the allergen information to alert some of the consumers who are allergic to those regarding the ingredient make-up of the product. For OREO cookies, it contains wheat, milk, peanut and soy.


Let explore what each of the allergens can do the consumers who are allergic to it:


a. Wheat
People with wheat allergies can respond with a variety of possible signs and symptoms, including breathing difficulties, nausea, hives, bloated stomach and an inability to focus. With some people the consumption of wheat and wheat products may result in anaphylaxis - a life-threatening allergic response. 


b. Milk
A milk allergy usually occurs minutes to hours after consuming milk. Signs and symptoms of milk allergy range from mild to severe and can include wheezing, vomiting, hives and digestive problems. Rarely, milk allergy can cause anaphylaxis — a severe, life-threatening reaction


c. Peanut

If you have a mild reaction, you may get a stomachache, a runny nose, an itchy skin rash, hives, or tingling in your lips or tongue. If your reaction is worse, you may develop additional symptoms such as a tight throat, hoarse voice, wheezing, coughing, feeling sick to your stomach, vomiting, belly pain, and diarrhea. Your symptoms may start from within a few minutes to a few hours after eating peanuts or peanut products.People who are allergic to peanuts may have a life-threatening reaction called anaphylaxis.

d. Soy

Symptoms of soy allergy are many and may include:

• Acne and other skin conditions, like eczema

• Swelling

• Nasal congestion

• Anaphylaxis

• Bronchospasm (Asthma-like symptoms)

• Canker sores or fever blisters

• Colitis and other gastrointestinal problems, including diarrhea

• Conjunctivitis, or pink eye

• Shortness of breath

• Fever, fatigue, weakness, and nausea

• Low blood pressure

• Itching

• Hay fever
• Hives

That's all for the week. And happy making smart food choice !!

cooking oil

The benefits of using a few cooking oils that can be obtained at our local grocery stores:


1. Sunflower Oil

• 20% monounsaturated
• lower total and low-density lipoprotein (LDL) cholesterol
• High in vitamin E, it has a light clean taste
• contains phytonutrients: lignin, pheolic acid, betaine, choline and arginine - protect the body form disease like prostate, breast and colon cancer.

*as healthy as olive oil

3 versions of sunflower oils:

• The linoleic sunflower oil: high in both vitamin E and linoleic acids, an omega 6 acid and monounsaturated.  linoleic acid - lower the bad cholesterol, the LDL and decrease your risk of a heart attack. However,  frying makes it unstable and prone to oxidation. It goes through a hydrogenation process in order to give it more stability when used commercially for frying.
• The oleic sunflower oils: at least 80% oleic oil, which is monounsaturated. People who have a diet that contains high oleic acid sunflower oil can alter their low-density lipoprotein cholesterol, the factor VII coagulant activity and triglycerides. Adding this oil to your diet reduces the risk of heart attacks
• NuSun, mid-oleic sunflower oil, doesn't require hydrogenation to make it stable so it stays trans fat free but still offers up the great taste, health benefits and performance of the other two oils while lending itself easily to commercial uses.

2. Canola Oil

• the least amount of saturated fat of any common edible oil (7%)
• 93% healthy monounsaturated and polyunsaturated fats. 
• polyunsaturated fats such as alpha linolenic acid (omega-3 fatty acid) and linoleic acid (omega-6 fatty acid) are needed because the body cannot make them
• monounsaturated fats (MUFAs) - oleic acid, may protect the skin against the damaging effects of the sun and protect against prostate cancer
• lower cholesterol level
• vitamins E and K and plant sterols, which may help keep the heart healthy.

3. Olive Oil

• decreased risk of heart disease
• polyphenols- hydroxytyrosol (HT) - protect the cells that line our blood vessels from being damaged by overly reactive oxygen molecules.
•  75% of its fat in the form of oleic acid (a monounsaturated, omega-9 fatty acid)
• oleic acid  - lowers blood pressure
• Cancer prevention
• Support of overall bone health 
• Improved cognitive function
• lower rates of digestive tract cancers

4 types of olive oils:

• Extra virgin olive oil (EVOO) is typically produced from the first pressing of olives—making it the most pure and least acidic (less than .8 percent), and the best tasting
• Virgin olive oil is, like EVOO, not blended with other oils, but has a higher acidity—up to 2 percent
• Pure olive oil or olive oil is a blend of refined pomace oil and virgin olive oil. Pomace is produced by processing the leftovers of the virgin olive oil extraction. The blend (which usually contains as little as 5 to 10 percent virgin olive oil) is cheaper to produce 

4. Palm Oil

• Beta carotenes, which are knows antioxidants
• Carotenoids - plays an important role in vision, bone growth, reproduction, cell division and differentiation. Carotenoids - antioxidant that protect cells and tissues from the carcenogenic effects of free radicals, and are beneficial to the immune system.
• Tocotrienols in vitamin E - antioxidants – prevent skin aging, preventing fat oxidation, reducing blood pressure, inhibiting human breast cancer cells and lowering both blood pressure and cholesterol levels.

5. Coconut Oil

• hair care, skin care, stress relief, maintaining cholesterol levels, weight loss, increased immunity, proper digestion and metabolism, relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV and cancer, dental care, and bone strength. 
• lauric acid - help in dealing with viruses and bacteria causing diseases such as herpes, influenza, cytomegalovirus, and even HIV. It helps in fighting harmful bacteria such as listeria monocytogenes and heliobacter pylori, and harmful protozoa such as giardia lamblia.

6. Soybean oil

• Unsaturated fats (when they replace saturated fats) can lower (both total and) "bad" LDL cholesterol levels.
• one of the few non-fish sources of omega-3s - positively affect overall cardiovascular health, including reducing blood pressure and preventing heart disease.
• fat-soluble antioxidant vitamin E prevents cell damage that may lead to diseases such as cancer and heart disease

7. Corn oil

• 60% polyunsaturated, 25 - 30 %monounsaturated, and 10 -15 % saturated fats.
• Polyunsaturated fats lower blood cholesterol levels. Monounsaturated fats neither lower nor raise blood cholesterol levels
• Saturated fats are approximately twice as powerful in raising cholesterol levels as polyunsaturated fats are in lowering them. 
• phytosterols - reduces blood cholesterol by inhibiting its absorption from the intestines.
• lower elevated blood pressure in individuals with high blood pressure
• linoleic acid -  growth and good skin and hair quality
• Tocopherols- antioxidants - a good source of Vitamin E. The antioxidant activity of tocopherols is important in health terms, but also in terms of quality of the product because it helps retard development of rancidity.

8. Peanut oil

• low in saturated fats, free from cholesterol, contains essential fatty acid (linoleic acid: omega-6)
• β-sitosterol - phytosterols - competitively inhibit cholesterol absorption in the gut and thereby can reduce cholesterol levels by 10% to 15%
• resveratrol - a polyphenol antioxidant - protective function against cancers, heart disease, degenerative nerve disease, Alzheimer's disease, and viral/fungal infections.
•  anti-oxidant vitamin E - a powerful lipid soluble antioxidant - maintains the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen free radicals.

9. Sesame oil

•  lower high blood pressure.
• contains two unique chemicals called sesamol and sesamin - very powerful antioxidants
• antibacterial properties - kill excess bacteria and can be used as a potent antibacterial mouthwash
• contains a chemical called phytate, which acts as an antioxidant in cells - may help prevent cellular damage and genetic alterations, decreasing your risk of developing cancer and other diseases
• can help reduce hypertension
  

10. Safflower oil

• alleviate the symptoms of coronary heart disease, Type 2 Diabetes, high blood pressure and arteriosclerosis.
• Vitamin E - reduces respiratory problems, helps blood circulation, strengthens the immune system,  and helps the body eliminate free radicals in the body, lowering the risk of heart disease and cancer
• high in unsaturated fats & low in saturated fats : keep your heart healthy. 
• Omega-6 fatty acids : help the body burn fat. These fatty acids also build prostaglandins which help control muscle contractions, balance blood pressure, and help the immune system
• rubbed into the roots of your hair  to improve the hair quality and also giving the hair a lustrous sheen. 
• moisturize skin giving it a healthy glow
• helps smooth and moisturize skin
• When applied directly to the skin, it can reduce the visibility of lines and wrinkles, reduce eczema, and reduce inflammation and redness.

11. Cottonseed oil

• gossypol inhibited the growth of cancerous head and neck tumors.
  
• vitamin E - helps form red blood cells and the body make better use of vitamin K
• polyunsaturated fat - lowering your risk of developing heart disease and reducing the amount of low-density lipoprotein, or bad cholesterol, in your blood.
  

When diets low in monounsaturated fat are replaced to increase the monounsaturated fat content (by replacing other oils with olive oil), research study participants tend to experience a significant decrease in their total blood cholesterol, LDL cholesterol, and LDL:HDL ratio. 

What are their differences?

Today, I found a interesting articleon the SundayPost newspaper that discusses the role(s) of Dietitian, Nutritionist, Food Scientist, and Food Technologist.

Dietitian
Advises patients/clients on the principles and the planning of diets and menus for prevention and management of diseases

Nutritionist
Promotes good nutrition and healthy eating habits to the general public in order to maintain health and prevent diseases (This is what I'm trying to do in this blog)

Food Scientist
Investigates the chemical, microbiological, physical and sensory nature of food, and apply his/her knowledge in the development, processing, distributing and storing of foodstuffs

Food Technologist
Works on existing and newly discovered ingredients and technologies to invent new recipes and concepts for foods


I hope that this will give a better picture for those who are interested to pursue a career related to human nutrition!